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Thursday, May 16th, 2024 WOD

Take the time to read your email sent out last week about our FYR Boston fundraising event this month. Chiara sent an email out late last week discussing what's coming for the KSCF Community. Please be a part with any small donations to support the inner city youth in the Boston area to improve their fitness through CrossFit. Check out the QR code below and help us help better our young community.



1 RM Testing and Programming Schedule


5/6: Clean

5/7: ~ 3/4 of Murph volume

5/8: Deadlift

5/9: Press

5/10: Short WOD then Back Squat


5/13: Snatch

5/14: Bench Press + "Cindy" workout

5/15: Front Squat

5/16: "Ignite Workout"

5/17: Push Press & Push Jerk


KSCF Notes



WOD


"Ignite Workout"


With an 18-minute running clock complete:


21-15-9

Thrusters (95/65)

Lateral Burpees Over Bar

Sit-Ups


In the remaining time, establish a max weight of the complex:


1 Power Clean + 1 Hang Squat Clean

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